When I first took a whiff of bone broth, I found the extremely meaty smell rather off-putting. Adding to that, this soup’s name is also fairly repulsive. Ideally, bone broth can be made from any animal bones – chicken, beef, turkey – that are boiled alongside vegetables, spices, and herbs, and letting them simmer overnight.
Health professionals and bloggers cannot stop talking enough about bone broth benefits. And the truth is, this delectable and nutritious potion has been around for much longer. Our grandmothers made bone broth in their kitchens every time someone came down with the flu, remember? It is because this mineral-rich infusion is replete with numerous healing properties.
What is Bone Broth?
A bone broth is nothing but a stock, made by infusing vegetable, herbs and spices with the bones of poultry, lamb, fish, or beef. To get the flavors right, you need to simmer the liquid for anytime between an hour to forty hours. Adding a broth to a dish not only makes it intensely flavorful but also, it is extremely healthy. The best part is that it is also very cheap to make as it takes basic ingredients to make one.
By drinking bone broth, you are going to give your immune system a great boost and also activate your digestive system. A bone broth is rich in magnesium, phosphorous, and calcium. It is good for the teeth, the bones, the skin, the hair and the nails because it has a whole lot of collagen. Studies say that they negate cellulite.
Why is Bone Broth Good for You?
Check out here what are the benefits of bone broth in detail:
- Heals A Leaky Gut
- Reduces Inflammation
- Relieves Joint Pain
- Prevents Cold And Flu
- Promotes Digestion
- Makes You Look Younger
- Promotes Sleep
- Reduces Cellulite
- Boosts The Immune System
- Promotes Healthy Hair, Skin, And Nails
- Acts As A Detox
- Improves Your Nervous System
- Helps Fight Cancer
- Mainatains Health During Pregnancy
- Helps Maintain Cholesterol
- Benefits Babies
- Prevents Dental Degeneration
- Improves Heart Health
- Provides Support To Adrenal Glands
- Promotes Bone Health
1. Heals A Leaky Gut
Sometimes, people suffer from increased intestinal permeability, which results in the escape of food, toxins, as well as foreign bodies into your bloodstream. Bone broth prevents such leakage. Gelatin present in bone broth closes the gaps in the intestinal lining, thereby reducing instances of diarrhea, constipation, and other digestive problems (1). It also facilitates nutrient absorption by building a protective barrier along the mucosal lining of the intestinal wall.
2. Reduces Inflammation
Bone broth is an excellent home remedy for inflammation since it exhibits anti-inflammatory effects. This property is due to the presence of amino acids like proline, L-arginine and glycine, which are known anti-inflammatory agents (2).
3. Relieves Joint Pain
Bone broth is also believed to be an effective cure for joint pains. Chondroitin sulfate and glucosamine are responsible for these claims (3). Also, the presence of collagen, proline, and glycine compounds are found to improve arthritis, rheumatism, osteoporosis, and other painful joint conditions (4).
[ Read: Home Remedies For Knee Joint Pain ]
4. Prevents Cold And Flu
This is truly one of the best health benefits of bone broth. Bone broth soup is considered effective to treat cold and flu. Scientists undertook a study that found that chicken bone broth exhibited medicinal qualities owing to the host of minerals present in it. Bone broth also effectively cures infection in the respiratory tract (5).
5. Promotes Digestion
Bone broth is rich in gelatin. Gelatin holds liquids, including digestive juices and bile that prevents intestinal bugs from attaching themselves to the intestinal wall and helps ease stomach disorders like cramps, bloating, gas, and indigestion (6). Bone broth is thus quite helpful in promoting healthy and proper digestion.
6. Makes You Look Younger
Bone broth is a rich source of collagen that slowly turns into gelatin. Collagen is a fiber-like protein that is responsible for maintaining your skin’s elasticity (7). The production of collagen continues to decrease as you age. However, a bone broth can help restore your skin’s vigor and vitality.
7. Promotes Sleep
Bone broth helps calm the mind and helps you relax. It contains glycine, the chief ingredient that gives bone broth its calming effects, helps you get over insomnia, and is responsible for sound sleep (8), (9).
8. Reduces Cellulite
The presence of collagen in bone broth also helps cut down cellulite in your body, tightening your skin and reversing the effects of time on your skin (10).
9. Boosts The Immune System
The presence of amino acids like arginine, glutamine, and cysteine in bone broth has been found to help improve immunity and reduce risks of succumbing to diseases (11).
10. Promotes Healthy Hair, Skin, And Nails
Bone broth also helps promote better-looking hair, nails, and skin. Bone broth is rich in collagen and gelatin that stimulate hair growth and keep your nails strong. Collagen is especially effective in helping reduce wrinkles and fine lines (12).
11. Acts An A Detox
Our liver is under constant attack from toxins that eventually may find their way into our bloodstream. Bone broth helps keep your liver functioning at the optimum owing to the presence of glycine (13). It thus takes off much of the load of your liver and eases the process of flushing out toxins.
12. Improves Your Nervous System
Bone broth is replete with the amino acid called glycine. This particular amino acid is known to inhibit excited neurotransmitters from administering their effect, thus producing a calming effect (14). Glycine is also converted into the neurotransmitter serine that can also improve your memory (15), (16).
13. Helps Fight Cancer
Bone broth is not a cure-all. However, its rich storage of vitamins and nutrients help boost your immunity and rebuild your muscle strength and take you a long way while battling cancer and the toxic effects of chemotherapy(17), (18).
14. Maintains Health During Pregnancy
Bone broth is especially rich in minerals like calcium, magnesium, and phosphorus that contribute towards developing the bone structure of your baby while in the womb (19). It also contains collagen and gelatin that support and maintain your joints and other connective tissues during the term of your pregnancy (20).
15. Helps Maintain Cholesterol
Bone broth is replete with beneficial amino acids like glycine and arginine (21), (22). Glycine has many uses, one of them being that it helps lower Low-Density Lipoprotein (LDL) or what we call the ‘bad’ cholesterol in your blood (23).
16. Benefits Babies
Bone broth for babies is considered as a great source of nutrition. It is replete with vitamins and minerals that help ward off diseases, maintain healthy bones, as well as ease digestion (24).
17. Prevents Dental Degeneration
The collagen present in bone broth helps restore the overall health, including oral health, by helping remineralize decaying teeth (25).
18. Improves Heart Health
The presence of collagen in bone broth also helps maintain your heart health by strengthening and supplementing your arteries (26).
19. Provides Support To Adrenal Glands
Bone broth is an effective remedy to combat adrenal fatigue that you might experience. It contains adequate minerals, vitamins, and amino acids necessary to counter nutritional deficiency (27).
20. Promotes Bone Health
Bone broth is rich in minerals, especially calcium and magnesium (28). Both nutrients – calcium and magnesium – are essential for the development and maintenance of strong bones (29). Bone broth also contains collagen that enhances bone strength (30).
Components Of Bone Broth
Bone broth contains a host of varied amino acids, minerals, and nutrients, some of which are enlisted here:
Amino Acids: Bone broth is one of the healthiest sources of necessary amino acids like arginine, glycine, proline, and glutamine. Proline helps in the production of collagen that helps maintain hair, skin, and other connective tissues. Arginine facilitates liver and kidney functions. It also helps restore reproductive health in men. Glycine helps maintain muscle tissues, boosts memory, as well as relieves insomnia. Glutamine ensures perfect metabolism and protects your gut lining.
Collagen: It is the protein found in connective tissues and is abundant in bone, marrow, cartilage, tendons, and ligaments. The breakdown of collagen in bone broths is what produces gelatin. Collagen can protect and soothe the lining of your digestive tract and heal conditions like Irritable Bowel Syndrome (IBS) and acid reflux. Increased collagen also reduces the appearance of wrinkles and cellulite.
Gelatin: Gelatin aids people with food allergies and sensitivities, including cow milk and gluten. It promotes probiotic growth and balance inside your digestive tract. Gelatin also provides bone-building minerals, prevents bone loss and reduces joint pain.
Bone Broth Nutrition Facts
|Organic – Chicken Bone Broth – Homemade – Servings: 1|
|Total Fat||0 g||Potassium||24 mg|
|Saturated||0 g||Total Carbs||0 g|
|Polyunsaturated||0 g||Dietary Fiber||0 g|
|Monounsaturated||0 g||Sugars||0 g|
|Trans||0 g||Protein||1 g|
*Percent Daily Values are based on a 2000-calorie diet. Your daily values may be higher or lower, depending on your calorie needs.
Bone Broth Uses
This healthy bone broth has far too many uses owing to its versatility and its cost effective factor. Chefs like to use it for the base of a soup, a sauce, or a gravy. You can use bone broth as the base to cook your rice, quinoa, or beans. You can also use bone broth as the deglaze when you are sautéing.
How To Make Bone Broth
Steps for making best bone broth recipe is rather simple and requires very basic ingredients and flavors.
- 2 pounds (or more) of bones from a healthy source
- 2 chicken feet for extra gelatin (optional)
- 2 carrots
- 1 onion
- 2 stalks of celery
- 2 tablespoons apple cider vinegar
- 1 bunch of parsley
- 1 tablespoon or more of sea salt
- 1 teaspoon peppercorns
- 2 cloves of garlic
You’ll also need a large stock pot to cook the broth in and a strainer to remove the pieces when it is done.
1. It is imperative to roast raw bones, especially chicken bones, in the oven first for better flavor. Place them in a roasting pan and roast for 30 minutes at 350F.
2. Next, put the bones in a deep vessel like a pot. Pour water and vinegar over the bones. Let the bones sit for about 20-30 minutes in the water and vinegar mix. The acid mixed in the water helps make the nutrients in the bones easily accessible.
3. Roughly chop and add all the vegetables, except the parsley and garlic, to the pot.
4. Add the salt, pepper, spices, and other herbs you are using.
5. Bring the broth to a boil. Once it is boiling, reduce the heat to a simmer and let it simmer until it is done.
6. During the first few hours of simmering, you’ll have to scoop the impurities that float up to the surface of the broth. Throw this frothy part away.
7. In the last 30 minutes, chop and add the garlic and parsley, and let it simmer some more.
8. Lastly, remove the broth from the heat and set it aside to cool. Then, strain it with the help of a fine metal strainer. This will remove the vegetable and bone pieces from the broth. When it has cooled down, you can store it in glass jars and refrigerate it up to five days.
Hope you liked our post on bone broth health benefits and now you got to know why is bone broth good for you. So, the next time you are down with a cold, or are suffering from indigestion, or you simply wish to get healthier skin and hair, you may want to consider adding homemade bone broth to your diet. In case you have a different recipe for bone broth, share it with us in the comments section.
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